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The ketogenic diet is a very low-carb, high-fat diet that shares many similarities with the and diets.It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called.When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain (, ).Ketogenic diets can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits (, ). SummaryThe keto diet is a low-carb, high-fat diet. It lowers blood sugar and insulin levels, and shifts the body’s metabolism away from carbs and towards fat and ketones. There are several versions of the ketogenic diet, including:.
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Standard ketogenic diet (SKD): This is a very low-carb, moderate-protein and high-fat diet. It typically contains 75% fat, 20% protein and only 5% carbs ( ). Cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.
Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts. High-protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more. The ratio is often 60% fat, 35% protein and 5% carbs.However, only the standard and high-protein ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods and primarily used by bodybuilders or athletes.The information in this article mostly applies to the standard ketogenic diet (SKD), although many of the same principles also apply to the other versions. SummaryThere are several versions of the keto diet.
The standard (SKD) version is the most researched and most recommended. A ketogenic diet is an effective way to lose weight and lower risk factors for disease (, ).In fact, research shows that the ketogenic diet is far superior to the often recommended (, ).What's more, the diet is so filling that you can without counting calories or tracking your food intake ( ).One study found that people on a ketogenic diet lost 2.2 times more weight than those on a calorie-restricted low-fat diet. Triglyceride and HDL cholesterol levels also improved ( ).Another study found that people on the ketogenic diet lost 3 times more weight than those on the diet recommended by Diabetes UK ( ).There are several reasons why a ketogenic diet is superior to a low-fat diet, including the increased protein intake, which provides (, ).The increased ketones, lower blood sugar levels and improved insulin sensitivity may also play a key role (, ).For more details on the weight loss effects of a ketogenic diet, read. SummaryA ketogenic diet can help you lose much more weight than a low-fat diet.
This often happens without hunger. Diabetes is characterized by changes in metabolism, high blood sugar and impaired insulin function ( ).The ketogenic diet can help you lose excess fat, which is closely linked to type 2 diabetes, prediabetes and metabolic syndrome (, ).One study found that the ketogenic diet improved insulin sensitivity by a whopping 75% ( ).Another study in people with type 2 diabetes found that 7 of the 21 participants were able to stop using all diabetes medications ( ).In yet another study, the ketogenic group lost 24.4 pounds (11.1 kg), compared to 15.2 pounds (6.9 kg) in the higher-carb group. This is an important benefit when considering the link between weight and type 2 diabetes (, ).Additionally, 95.2% of the ketogenic group were also able to stop or reduce diabetes medication, compared to 62% in the higher-carb group ( ).For more information, check out on the benefits of low-carb diets for people with diabetes.
SummaryThe ketogenic diet can boost insulin sensitivity and cause fat loss, leading to significant health benefits for people with type 2 diabetes or prediabetes. In case you get hungry between meals, here are some healthy, keto-approved snacks:. Fatty meat or fish.
Cheese. A handful of nuts or seeds. Cheese with olives.
1–2 hard-boiled eggs. 90% dark chocolate. A low-carb milkshake with almond milk, cocoa powder and nut butter. Full-fat yogurt mixed with nut butter and cocoa powder. Strawberries and cream. Celery with salsa and guacamole.
Smaller portions of leftover mealsSummaryGreat snacks for a keto diet include pieces of meat, cheese, olives, boiled eggs, nuts and dark chocolate. It is not very hard to when eating out.Most restaurants offer some kind of meat or fish-based dish. Order this, and replace any high-carb food with extra vegetables.Egg-based meals are also a great option, such as an omelet or eggs and bacon.Another favorite is bun-less burgers.
You could also swap the fries for vegetables instead. Add extra avocado, cheese, bacon or eggs.At Mexican restaurants, you can enjoy any type of meat with extra cheese, guacamole, salsa and sour cream.For dessert, ask for a mixed cheese board or berries with cream. SummaryWhen eating out, select a meat-, fish- or egg-based dish. Order extra veggies instead of carbs or starches, and have cheese for dessert. Although the ketogenic diet is safe for healthy people, there may be some initial side effects while your body adapts.This is often referred to as the and is usually over within a few days.Keto flu includes poor energy and mental function, increased hunger, sleep issues, nausea, digestive discomfort and decreased exercise performance.To minimize this, you can try a regular low-carb diet for the first few weeks.
This may teach your body to burn more fat before you completely eliminate carbs.A ketogenic diet can also change the water and mineral balance of your body, so adding extra salt to your meals or taking mineral supplements can help.For minerals, try taking 3,000–4,000 mg of sodium, 1,000 mg of potassium and 300 mg of magnesium per day to minimize side effects.At least in the beginning, it is important to eat until you’re full and avoid restricting calories too much. Usually, a ketogenic diet causes weight loss without intentional calorie restriction.
SummaryMany of the side effects of starting a ketogenic diet can be limited. Easing into the diet and taking mineral supplements can help. Although no supplements are required, some can be useful. MCT oil: Added to drinks or yogurt, provides energy and helps increase ketone levels. Take a look at several options on.
Minerals: Added salt and other minerals can be important when starting out due to shifts in water and mineral balance. Caffeine: can have benefits for energy, fat loss and performance. Exogenous ketones: This supplement may help raise the body's ketone levels. Creatine: provides numerous benefits for health and performance. This can help if you are combining a ketogenic diet with exercise. Whey: Use half a scoop of in shakes or yogurt to increase your daily protein intake. You can find many tasty products on.SummaryCertain supplements can be beneficial on a ketogenic diet.
These include exogenous ketones, MCT oil and minerals. Here are answers to some of the most common questions about the ketogenic diet.1. Can I ever eat carbs again?Yes. However, it is important to significantly reduce your carb intake initially. After the first 2–3 months, you can eat carbs on special occasions — just return to the diet immediately after.2. Will I lose muscle?There is a risk of losing some muscle on any diet.
However, the high protein intake and high ketone levels may help minimize muscle loss, especially if you lift weights.3. Can I build muscle on a ketogenic diet?Yes, but it may not work as well as on a moderate-carb diet. For more details about low-carb or keto diets and exercise performance, read.4. Do I need to refeed or carb load?No. However, a few higher-calorie days may be beneficial every now and then.5.
How much protein can I eat?Protein should be moderate, as a very high intake can spike insulin levels and lower ketones. Around 35% of total calorie intake is probably the upper limit.6.
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What if I am constantly tired, weak or fatigued?You may not be in full ketosis or be utilizing fats and ketones efficiently. To counter this, lower your carb intake and re-visit the points above. A supplement like MCT oil or ketones may also help.7. My urine smells fruity. Why is this?Don't be alarmed. This is simply due to the excretion of by-products created during ketosis.8.
My breath smells. What can I do?This is a common side effect. Try drinking naturally flavored water or chewing sugar-free gum.9. I heard ketosis was extremely dangerous. Is this true?People often confuse ketosis with ketoacidosis. The former is natural, while the latter only occurs in uncontrolled diabetes.Ketoacidosis is dangerous, but the ketosis on a ketogenic diet is perfectly normal and healthy.10.
I have digestion issues and diarrhea. What can I do?This common side effect usually passes after 3–4 weeks. If it persists, try eating more high-fiber veggies.
Magnesium supplements can also help with constipation.
Background
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When the mafia hired Stephen Foster and Robert Taylor, the world's greatest thieves, to steal two famous paintings, it should've been a simple job. When greed got the best of Foster, the ruthless turncoat sacrificed his partner and crew for the chance to collect the payoff all for himself.
Now, five year's later, Taylor's day of redemption has come. The ultimate heist will require a team of specialists, the most sophisticated gear, and a watertight plan... The Plan.
Features
- Innovative Split screen system.
- Infiltration skills and moves.
- Modern security bypass gadgetry.
- Seven playable characters.
- Coordinate the actions of up to three characters from three different perspectives!
This game is also known as The Plan in Europe.
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